Tuning into nature sounds (as opposed to other sounds) will decrease your stress levels and restore your attention and focus.
Step 1: Start by letting your body relax.
Step 2: As you walk along the track notice the sounds in six directions: to your left and right, front and back, up and down. As your ears become turned on, make a sound map. Notice where the quiet areas are and where the noisy areas are. Imagine the landscape as a sound-map in your mind. A soundscape!
Step 3: Sound is present in the landscape for a reason. Ask yourself why some places quiet and others louder. For example, the birds are gathering together because a tree is in flower, there is a road in the distance and the traffic is busy, the sports field area is quiet because nobody is playing.
Stay with the sounds as long as you like but aim between 3 -7 minutes.